Ketogenic diet one-month weight loss
So you’ve decided to lose some weight over the course of a month?
While it’s a laudable decision, it does demand a lot of commitment.
In this article, we’re going to look into various ways to maximize the effect of your ketogenic diet weight loss in one month.
A well-balanced keto diet ensures that you won’t have to stay hungry and crave food all day, due to the healthy macronutrient profile of this regimen.
30 Day Ketogenic Diet Plan
First off, you need to severely limit your carb intake. Many people underestimate the importance of this component. You need to consume under 50 grams of carb a day, which is quite a commitment, especially for a person, who eats a bunch of carbs on a daily basis.
30 days of efficient weight loss on a Keto diet
In this article, we’re going to look into approaching losing a reasonable amount of weight, without having to compromise your wellbeing, and still being able to enjoy your favorite foods.
So here’s what we’re going to talk about:
- Ketogenic Diet Meal Prep
- Let Keto Kick In
- Don’t Just Sit There While On Keto
- Use Analogs While On Keto
- Practice Patience
Ketogenic Diet Meal Prep
It is essential to realize that although a ketogenic diet is among the most comfortable ways to lose weight in a short period, it does have its challenges. Especially when it comes to avoiding carbs; and avoiding them as such isn’t as big of a problem as dealing with the craving is. The reality is that you’ll start missing carbs pretty quickly.
However, it’s not as complicated to abstain from them as it seems, but when it comes to a certain level of gastronomic uncertainty, we may be prone weakness and binge eat on some carbs — and I’m saying this not to condemn you. I too have fallen into this trap, simply because I’m human too and I enjoy fresh bread and pasta. This is why I was talking about dedication and commitment.
To make commitment easier, I strongly recommend you look into meal prep — this will let you eliminate a whole lot of uncertainty from your daily regimen.
Prep food for five days upfront; this will ensure that you won’t deviate from your daily macros. You can use our keto calculator to find out how much or how little of each you need in order to attain your goals.
Maintaining your ketogenic diet weight loss plan is crucial.
Let Keto Kick In
It’s essential to understand that losing weight on a keto diet implies entering ketosis. Entering ketosis takes some time — normally a week, but sometimes even less than that, depending on your metabolism, and other factors.
Sometimes the moment you can safely say that you’ve entered ketosis is when you feel a slightly metallic taste in your mouth, some people ironically associate it with “eating pennies.” The real weight loss starts once your body enters ketosis. Your body will technically start consuming its own fat for energy, which is precisely what you’re looking for.
On average, a person can lose around 2-3 pounds a week, but the sky’s the limit. There are accounts of keto adepts losing up to 32 pounds in a month. However, it is essential to underline that once you exceed the daily maximum of carbs, you’ll most likely “snap” right out of ketosis, which will take a while to get back in. This is why it is critical to maintain composure and abstain from carbs while attempting to lose weight on keto.
Don’t Just Sit There While On A Keto Diet!
To efficiently lose weight on keto, it is essential to work out or at least engage in more physical activity. The increased movement will help you burn some extra calories, but more importantly, it will help your body to burn more fat while on a keto diet for weight loss.
It’s not really that complicated to incorporate some extra activity into your daily life; you don’t have to spend hours in the gym, lifting heavy weights. Making some minor changes to the way you approach physical activity will do just fine. For instance, stop using the elevator if that’s an option for you, go for long walks, instead of commuting; or at least consider walking a part of your way to or from work or college — whatever makes you happy.
Use Analogs on Keto
No doubt, there will be many products that you may start craving right away — sugar is a great example. Many keto adepts, when they shift to an HFLC diet find it complicated to refrain from consuming sugar. However, there is a host of amazing replacements to sugar that won’t affect you keto diet weight loss results.
Here’s a list of great sugar replacements:
- Monk Fruit Sweetener
If it’s going to be too tough to get rid of sugar you can try the Sweet taste bud disabler which blocks sugar cravings.
Other products worth considering are dairy replacements. It’s not imperative to entirely refrain from eating cheese or milk, but increasing dairy consumption over a short period of time may sometimes upset some stomachs, so consider trying some coconut milk.
For those of us so passionate about rice there is an excellent analog for this high-carb product — cauliflower rice. It has a similar taste, and it’s considerably healthier.
When it comes to coffee, try opting for bullet-proof coffee. By adding some MCT oil and some coconut oil to your coffee and incorporating it in a mixer will make a product more keto-friendly and will give you and a fantastic bump in energy.
Another essential thing you need to equip yourself with is patience. We are very passionate about how we look. Thus we are sometimes too anxious to see results as quickly as possible. When not getting the results they initially expected, many people think that they’re going through a ketogenic diet weight loss stall — but most probably it’s not the case. Just take some time for the metabolic changes to take effect.